Do deepbreathingexercisesDon't try togo to bedunless youfeel tiredAvoid napslongerthan anhourCreatea sleepdiaryOnly useyour sleepdiary for 2weeksTurnoff TVAvoidnaps after3 pmAvoidnicotineLightsnackat nightDo somelight exerciseearly in thedayBed isforsleep!Set adailyroutineKeep yourroom darkKeep yourroomquietMeditatebeforebeedDo arelaxingstretchTry yoursleep diaryagain in 2monthsNighttimeritual for the15 minutesbefore bedAvoidcaffieneAvoidCigarettesHave aglass ofwarm milkKeep yourroom coolerintemperatureTake theTV out ofyour room20MinuteRuleDo deepbreathingexercisesDon't try togo to bedunless youfeel tiredAvoid napslongerthan anhourCreatea sleepdiaryOnly useyour sleepdiary for 2weeksTurnoff TVAvoidnaps after3 pmAvoidnicotineLightsnackat nightDo somelight exerciseearly in thedayBed isforsleep!Set adailyroutineKeep yourroom darkKeep yourroomquietMeditatebeforebeedDo arelaxingstretchTry yoursleep diaryagain in 2monthsNighttimeritual for the15 minutesbefore bedAvoidcaffieneAvoidCigarettesHave aglass ofwarm milkKeep yourroom coolerintemperatureTake theTV out ofyour room20MinuteRule

Lets Go To - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Do deep breathing exercises
  2. Don't try to go to bed unless you feel tired
  3. Avoid naps longer than an hour
  4. Create a sleep diary
  5. Only use your sleep diary for 2 weeks
  6. Turn off TV
  7. Avoid naps after 3 pm
  8. Avoid nicotine
  9. Light snack at night
  10. Do some light exercise early in the day
  11. Bed is for sleep!
  12. Set a daily routine
  13. Keep your room dark
  14. Keep your room quiet
  15. Meditate before beed
  16. Do a relaxing stretch
  17. Try your sleep diary again in 2 months
  18. Nighttime ritual for the 15 minutes before bed
  19. Avoid caffiene
  20. Avoid Cigarettes
  21. Have a glass of warm milk
  22. Keep your room cooler in temperature
  23. Take the TV out of your room
  24. 20 Minute Rule